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How Long Can You Hold the Line

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

200m Run

2min/side Foam Roll Quads/IT Bands/Adductors

2min/side Calves on KB or BB

EMOM x 10 w Partner

Odd: 10-20-30 Suicide Sprints

Even: Walking – Quad/Hamstring/Calve Stretch

Fast & Hard (AMRAP – Rounds)

With a Partner

EMOM till failure

Min 1: Ath 1 Sled Sprints 40m Under 20sec

Min 2: Ath 2 Sled Sprints 40m Under 20sec

Rx: 70/25 Rx+: 135/70

* Failure means unable to complete distance in 20sec

The Progressions

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

30 Band Pullaparts in the bottom of a squat

2min/side LB on Upper Back

2 Rounds

10/side Lateral Bridge Drops

10 Ball Slams

10 Wall Balls

Pulling Progression Level 1 (Superset w Pushup Progression )

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Sumo Deadlift (Find a 3RM, then 7×3 @ 85% of 3RM )

Box Squats (Find a 3RM, then 7×3 @ 85% of 3RM )

Lower Body Assistance

6x40m Straddle Sled Drag

6x40m Stone Gut Carry

Long EMOM

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

50 Banded ATYI

3min Paper Plank

20 Alternating Cossack Squats

2min Forward Bend

2min/side Fragon

1min Puppy Dog

Metcon (No Measure)

EMOM x 30

Ath 1: Handstand (Time it Takes FR Walk)

Ath 2: Front Rack Carry (2x room Dist)

Ath 3: WTD Bear Crawl

Ath 4: 20-40 Russian Twists

Ath 5: 15/12 Cal on Rower or 12/9 Cal on Bike

A Death By…. I Don’t Know if I Want to do that….

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

50 Band Pull Aparts

30-20-10

Speed Skaters

Meters in Bear Crawl

Mobility while everyone finishes

Death By Burpees (AMRAP – Rounds)

Pulling Progression Level 1 (Superset w Floor Press)

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Floor Press (Find a 5RM, then 4×5 @ 80%)

Upper Body Assistance

3-5 sets of 10+ Reverse grip Curls *Light to Moderate

3-5 sets of 10+ French Curls Seated on Ground

100-200 Banded Triceps

Kick Off Another 4 Week Cycle

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

400m Run

2 Rounds

40m Monster Walks

5 Broad Jumps

2min/side Super Couch Stretch

1min Frog Pose

Sumo Deadlift (Find a 3RM, then 8×3 @ 80% of 3RM )

Box Squats (Find a 3RM, then 8×3 @ 80% of 3RM )

RFESS (3×8/side )

Rear Foot Elevated Split Squat
*Ask Coach about one side feeling stronger than the other.

Good Mornings (3×8 Straight Legs)

*Warmup Set with Bands

*Light to Moderate

*Wider than shoulder width

Lower Body Assistance

100-200 Banded Prone Hamstring Curls

This is the END of Deload

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Clarkys Body Shop – GPP

Mental Toughness

Warm-up (No Measure)

10min AMRAP

30 Banded ATYI

3 Wall Climbers or 40M Bear Crawl

20m Burpee Broad Jump

30sec Dead Hang

Pulling Progression Level 1

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Metcon (Time)

For the Squatters

200 American KB Swings 70/44 For time

13 Burpees every break

Metcon (Time)

For the Deadlifters

200 Wall Balls For time 20/14

13 Burpees every break

Good Morning AMERICA

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

400m Run

10min AMRAP

20 Vups

15m Walking Toe Touch

10/side Lateral Bridge Drops

Good Mornings

1×20 Banded

Work up to a difficult set of 10

Metcon (No Measure)

Complete

1min Plank

50 Situps

50 Double Unders

1min Plank

40 Situps

40 Double Unders

1min Plank

30 Situps

30 Double Unders

1min Plank

20 Situps

20 Double Unders

1min Plank

10 Situps

10 Double Unders

10 Double Unders = 30 Singles

5RM Dead n Skwatts

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2min Jump Rope

40m Monster Walk

40m Lateral Monster Walk

2min Frog Pose

2min Super Couch Stretch

Sumo Deadlift (Find a 5RM)

Box Squats (Find a 5RM)

Metcon (No Measure)

3x50m Heavy Sled Drags

3x30m/side Moderate Lateral Drags

5x Sled Rope Pulls